Is Vietnamese food healthy?

Vietnamese food can be a very healthy choice: many dishes are built around fresh herbs, vegetables, rice, broth and lean protein, with relatively little dairy or heavy cream. The main things to watch are sodium (from fish sauce and broths), sugar (in sauces, coffee and desserts), large portions of refined noodles and rice, and fried dishes.

Like any cuisine, it depends on what you order and how much. Here's a balanced look. For personal health needs, such as managing blood pressure, diabetes or allergies, talk with a doctor or registered dietitian.

What's naturally good about it

• Herbs and vegetables everywhere. Many meals come with a plate of fresh greens: lettuce, mint, basil, cilantro, perilla, bean sprouts. You add as much as you like.
• Broth-based dishes. Soups like phở and canh are mostly liquid, which can make a meal filling without being heavy.
• Light cooking methods. Steaming, boiling, grilling and quick stir-frying are common.
• Lean proteins. Chicken, fish, shrimp and tofu show up often, alongside pork and beef.
• Little dairy. Most savory dishes use no butter, cheese or cream.
• Balance on the table. A home meal often includes a vegetable dish, a soup and a protein shared with rice.

What to watch

Sodium. Fish sauce, soy sauce, broth bases and pickles add up. A big bowl of noodle soup can be high in salt, especially if you drink all the broth. If you're watching sodium, leave some broth in the bowl and go easy on extra sauces.

Sugar. Many sauces include sugar, including nước chấm, hoisin and some marinades. Vietnamese iced coffee with condensed milk is sweet, and chè desserts are sugary treats. That's fine as a treat; just know what you're having.

Refined carbohydrates. Rice noodles, white rice and baguettes are the base of many dishes. Portions at restaurants can be large. Asking for extra vegetables or fewer noodles is an easy adjustment.

Fried dishes. Fried spring rolls (chả giò), crispy pancakes (bánh xèo) and fried shallot toppings are delicious but higher in fat. Enjoy them alongside lighter dishes.

Lighter choices to order

• Gỏi cuốn (fresh spring rolls) – rice paper, herbs, lettuce, shrimp or pork. See are spring rolls healthy?
• Phở or bún soups with lean protein and lots of herbs
• Canh chua – a light sweet-and-sour vegetable soup
• Grilled meats with rice and a big plate of greens
• Steamed fish or stir-fried vegetables at family-style restaurants
• Gỏi – Vietnamese salads with herbs and vegetables

Richer choices to enjoy in moderation

• Chả giò (fried spring rolls)
• Bánh xèo (crispy pancakes)
• Thịt kho (caramelized braised pork belly)
• Cơm tấm with multiple toppings
• Cà phê sữa đá and chè

None of these are "bad." They're richer, so they fit better as part of a varied week than as an everyday default.

Simple ways to make a meal lighter

• Load up on herbs and vegetables from the side plate.
• Leave some broth if you're limiting sodium.
• Ask for sauce on the side and dip lightly.
• Choose grilled or steamed over fried.
• Ask for less sugar in drinks: ít đường means "less sugar."
• Share dishes family-style so you get variety without huge portions.

What about gluten and allergies?

Many Vietnamese dishes are based on rice, so they can work for people avoiding gluten, but soy sauce, hoisin, baguettes and some wrappers do contain wheat. Fish sauce, shellfish and peanuts are common allergens in Vietnamese cooking. If you have an allergy or celiac disease, ask about ingredients each time, since recipes vary by cook.

Cooking it at home

Making Vietnamese food at home gives you control over salt, sugar and oil. Start with simple recipes like fresh spring rolls, chicken phở or a stir-fry with lots of vegetables. The recipes for beginners post is a good place to begin.

The bottom line

Vietnamese food offers lots of options that fit a balanced diet, thanks to its herbs, vegetables and broths. Watch the salt in soups and sauces, the sugar in drinks and desserts, and how often fried dishes show up. For advice tailored to your health, a doctor or dietitian is the best guide.

Next time you order, ask for an extra plate of herbs and pile them in; it's the easiest healthy habit in Vietnamese eating.